I've read several articles that claim that working each side unilaterally in dumbbell movements confers greater gains than the same movements done bilaterally. Maybe so, but as the weather gets better, I'm trying to spend less time in the gym, not more.;-)

I came across a pretty sick one arm bench workout...the kicker is you do it in a smith rack with smith bar and just really focus on contraction...I find it to be a really good workout when you want to change up your routine.

Well I agree that long run you should mix it up, but only taking 4-6 week segments as blocks, not every workout.

That said, I have been convinced that one arm work is better in this area because it supposedly activates your core whatever that means. The problem is breathing with the other (probably ~ 70-85lb) dumbbell resting on your chest (or balancing with just one db in hand)...

There was a thread a couple weeks back talking about a similar subject and one of the discussion points was actually only holding one DB at a time...sounds like a pretty intense core exercise (esp if combined with a physio ball?).

I've never done a one arm dumbell press! I find the contraction from standard DB presses just fine! I can see though how it would really hit the core, especially on a balance ball, and increase contraction, but I don't think I'll try it anytime soon. I just want strength gains and weight loss right now, not looking at muscle mass or symetry yet, maybe in 50lbs time or something? But hey a change is as good as a holiday right? So of the four options I'd have to say try alternating and see whoch you like best, which one keeps you more motivated!

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